The single crossover is a jump rope variation where the athlete crosses their arms during each jump, one rep at a time. In single crossover workouts, this skill adds variety, timing, and shoulder coordination to classic jump rope conditioning.

In this workout, single crossovers build rhythm, footwork, and upper-body agility. They’re a fun and scalable step up from single unders, helping athletes improve timing and rope control in a cardio-focused setting.

The bench press is a foundational upper-body strength movement where the athlete presses a barbell from chest to full extension while lying on a bench. Central to any serious bench press workout, it’s a proven builder of raw pushing power and muscle mass.

In this workout, the bench press targets the chest, triceps, and shoulders—developing pressing strength and upper-body control. Whether trained for max strength, hypertrophy, or accessory work, the bench press remains a cornerstone of effective strength programming.

A-jumps are a powerful plyometric movement where the athlete jumps from a squat into a fully extended position—arms reaching high and feet leaving the floor explosively. Common in A-jump workouts, this bodyweight drill trains lower-body speed, power, and reactivity.

In this workout, A-jumps build explosive strength in the quads, glutes, and calves, while also boosting heart rate and coordination. Often used in high-rep conditioning, they demand control and quick recovery—making them ideal for improving athleticism, endurance, and leg drive.

The Assault Bike is a fan-powered machine that delivers one of the most effective full-body conditioning challenges in fitness. Common in high-intensity assault bike workouts, it trains your legs, arms, and lungs all at once — and responds directly to how hard you push.

In this workout, the Assault Bike is used to build power, stamina, and mental toughness. Whether you're sprinting for calories or holding a steady pace, the Assault Bike is perfect for intervals, finishers, or pure engine tests.